young boy holding dumbbells over his head exercising

Jumpstart Your Fitness Journey with Program One

Young boy exercising with dumbbells

We're thrilled to have you here as we embark on an exciting fitness journey together, starting with Program One. But first, let's talk about why it's so important to begin this journey early in life. Did you know that establishing healthy habits and a love for physical activity during childhood can set the stage for lifelong wellness? That's right - by introducing children to exercise and helping them build a strong foundation, we're empowering them to lead healthier, happier lives.

Now, let's dive into My First Workout, an incredible initiative designed to strengthen parent-child bonds through exercise and promote a healthy lifestyle for children. Our mission is to empower parents to build essential lifestyle habits and improve their child's health through exercise. We believe in the power of connection, fitness, and fun, and we're here to help you and your child create lasting memories while working towards a healthier future.

Welcome to Program One: A Comprehensive Workout Plan for Children

Whether your child is a fitness newbie or already has some experience under their belt, this program offers enough challenges to help them progress at their own pace. Say goodbye to boring workouts – we've got an exciting and engaging plan that'll keep your child motivated and eager to learn more.

Program One is a perfect blend of bodyweight and free weight exercises, targeting overall strength, coordination, stamina, flexibility, and balance. By incorporating a variety of exercises, we ensure that your child stays engaged and develops a well-rounded foundation for their fitness journey. Plus, they'll have a ton of fun in the process!

Let's talk equipment. To get started with Program One, all you need are some free weights, a sand-ball, and a mat. That's it! These simple yet effective tools will help your child build strength and confidence as they work through the program. And the best part? This workout can be done in the comfort of your own home or any other suitable space. Check out our age-appropriate fitness kits for kids to get started.

With a duration of approximately 25-30 minutes, Program One is the perfect length to keep your child engaged without overwhelming them. So, gather your equipment, clear some space, and let's jump into an exciting workout that'll set your child on the path to a lifelong love for fitness!

My First Workout® Program 1

Warm-Up and Cool-Down Techniques in Program One

Before diving into the heart of Program One, it is important to understand the significance of proper warm-up and cool-down techniques. Warming up and cooling down are essential components of any workout routine, helping to prevent injury and improve performance. Ensuring that your child follows these steps sets them up for success in their fitness journey!


A solid warm-up prepares the body for the workout ahead by gradually increasing heart rate, loosening up muscles, and improving circulation. This not only helps to prevent injuries but also primes your child's body for optimal performance during their exercise session.

Here's a step-by-step guide to a simple, yet effective warm-up routine for Program One:

  1. Start with 2-3 minutes of light aerobic activity, such as jogging in place or jumping jacks, to get the heart rate up.
  2. Next, move on to dynamic stretching exercises, like leg swings, arm circles, and hip rotations, for 3-5 minutes to loosen up muscles and increase flexibility.


Now, let's talk about cooling down. A proper cool-down helps the body gradually return to its normal state after a workout by lowering the heart rate, decreasing body temperature, and easing muscle tension. This process aids in recovery and reduces the risk of injury.

Follow these steps for an effective cool-down after completing Program One:

  1. Begin with 2-3 minutes of low-intensity aerobic activity, such as walking or slow jogging, to gently lower the heart rate.
  2. Finish the cool-down with 3-5 minutes of static stretching exercises, focusing on the major muscle groups worked during the workout. This will help to relax muscles and improve flexibility.

By incorporating proper warm-up and cool-down techniques into your child's fitness routine, you're promoting a safer, more effective workout experience. So, let's get started and make the most of Program One!

Squat and Shoulder Press: A Dynamic Full-Body Exercise

Now that we've covered the importance of warming up and cooling down, let's shine the spotlight on a favorite exercise from Program One: the Squat and Shoulder Press! This dynamic, full-body move is perfect for building strength and endurance, making it a fantastic addition to any fitness routine.

The Squat and Shoulder Press targets multiple muscle groups, including the legs, glutes, core, and shoulders, ensuring a well-rounded workout for your child. Not only does this exercise improve overall strength, but it also helps to develop coordination and balance.

Young boy squatting with dumbbells           Young boy standing with dumbbells

How to Perform the Squat and Shoulder Press

Ready to give it a try? Follow these step-by-step instructions on how to perform the Squat and Shoulder Press correctly:

  1. Stand upright with legs slightly wider than shoulder-width apart. Arms are straight and palms face the body. Hold a dumbbell in each hand.
  2. Lower the dumbbells and the lower body towards the floor by bending at the knees, not the lower back. Toes point forward, and bodyweight is in the heels, not the toes.
  3. Press through the heels on the return to the upright position.
  4. Press both dumbbells straight overhead, positioning elbows by the ears. Keep wrists neutral.
  5. Inhale on the way down, and exhale on the way up.

Helpful Tips for Proper Form and Maximum Results

To ensure that your child maintains proper form and maximizes their results, here are some helpful tips:

  • Keep the chest lifted and the core engaged throughout the movement.
  • Ensure that the knees don't cave inwards or extend past the toes during the squat.
  • Keep the elbows close to the ears when pressing the dumbbells overhead, avoiding any arch in the lower back.

By incorporating the Squat and Shoulder Press into your child's fitness routine, you're providing them with a fun and effective exercise to boost their strength and endurance. So, let's get moving and make the most of this awesome exercise!

Staying Motivated and Tracking Progress in Your Fitness Journey

As we wrap up our exploration of Program One, let's discuss one of the most crucial aspects of any fitness journey: staying motivated and tracking progress. Setting goals and celebrating milestones are key to maintaining enthusiasm and commitment to a healthy lifestyle. So, how can you and your child stay motivated and make the most of your fitness journey together?

First, help your child set realistic, achievable goals. Whether it's mastering a new exercise, increasing the number of reps, or improving their form, having specific targets will give your child a sense of purpose and accomplishment as they work towards these goals.  

Next, make sure to celebrate milestones along the way! Recognizing progress, no matter how small, is essential to keeping motivation high. Did your child nail that squat and shoulder press? Give them a high-five and let them know how proud you are of their achievement. On the My First Workout® home page, under the Get rewarded section, there is a printable workout log for your child to keep track of their progress and earn fun prizes for doing so. 

Tips for Staying Motivated and Consistent

  1. Make exercise a regular part of your family's schedule, setting aside dedicated time for physical activity.
  2. Create a fun and supportive workout environment by exercising together and making it a bonding experience.
  3. Mix things up by incorporating new exercises or challenges to keep things fresh and exciting.

My First Workout's progressive programming plays a significant role in helping children see their progress and stay engaged in their wellness journey. As your child moves through the series, they'll be introduced to new exercises and challenges that build on their existing skills. This approach not only keeps things interesting but also demonstrates how far they've come in their fitness journey.

In conclusion, setting goals, celebrating milestones, and following My First Workout's progressive programming are vital components of staying motivated and tracking progress. With your support and encouragement, your child will develop a lifelong love for fitness and enjoy the countless benefits of a healthy lifestyle. So let's keep moving forward and make every workout count!
Back to blog